Japanese Walking: Simple, Effective Exercise for Better Health
A new study from Japan has highlighted the benefits of a simple yet effective exercise regimen called Japanese walking. This 30-minute exercise, involving alternating between normal and fast walking, has shown significant improvements in physical fitness and health indices among middle-aged and older adults.
Developed by Professor Hiroaki Tanaka at the University of Tsukuba, Japanese walking is designed to increase physical fitness and prevent lifestyle-related diseases. A 2009 review found that just five months of interval walking training improved participants' physical fitness and reduced disease risk factors by 10% to 20%.
Research has shown that high-intensity interval walking may protect older people from higher blood pressure and enhance thigh muscle strength and peak aerobic capacity. To start, alternate three minutes of fast walking at 70% peak aerobic capacity with three minutes of slower walking at 40% peak aerobic capacity, four to five times a week. This can be done at a pace of around 4 miles per hour, which is considered brisk.
Medical professionals have praised Japanese walking for its accessibility and low-intensity nature. Dr. Irvin Sulapas, a sports medicine physician, appreciates that it requires no gym membership or special equipment, only a door to walk out of. Dr. Sergiu Darabant, a medical cardiologist, recommends it as an entry point to exercise for sedentary individuals.
The Japanese Walking Program offers a practical and accessible solution for improving physical fitness and overall health. With a 2025 study showing improvements in resting blood pressure, lower-limb muscle strength, and VO2 max after just five months, it's an exercise worth considering for those looking to enhance their well-being.
